Water Bottle Bicep Curl Crunch on Situp Bench
Adds light resistance to the arms while performing a crunch for combined core and bicep work.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs. Secondary: biceps |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the sit-up bench holding water bottles.
- Crunch up while performing a bicep curl.
- Squeeze the abs and biceps at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Sit-up Bench
- Water Bottle
Coaching tips
Benefits
Adds light resistance to the arms while performing a crunch for combined core and bicep work.
Common mistakes
Avoid swinging the bottles or using momentum.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform without the bottles.
Breathing
Exhale as you crunch and curl, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
L Sit Water Bottle Alternating Ab Crunch
Advanced · 4 sets × 20 repsFree Weight Twist
Beginner · 4 sets × 10 each sideAlternating Side Plank with a Reach Over
Intermediate · 3 sets × 8-10 each sideStanding Ab Crunch with Resistance Band
Beginner · 4 sets × 12-15 repsSide Plank Hip Abduction Top Leg Straight
Intermediate · 3 sets × 8-12 each sideThrough the Knee Ab Tuck
Intermediate · 4 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.